281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

11-22-2016

November 22, 2016

CrossFit Seabrook – CrossFit

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Deadlift (1-2-2)

Reach heavy rep for the day and then 2×2 @90%

Metcon

Metcon (Time)

400m run

9 Hang Squat Cleans 135/95#

21HSPU

200m Run

15 Hang Power Cleans 135/95#

15 Push Jerks 135/95#

400m Run

21 Deadlifts 135/95#

9 Push Press 135/95#

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